CrossFit Lackland – CROSSFIT
ROMWOD
https://app.romwod.com/routine/20210104-lower-body (23 min)
Warm-up
10 min AMRAP of:
15/12 Calorie Row
15/12 Calorie Bike
7 thread the needle (each side)
7 single arm dumbbell sotts press (light) (Each side)
7 Inchworms into strict pull up/Ring Row
45 single unders
Movement Prep
1 set (at speed w/scaled option)
3 muscle-ups
30 double-unders
Metcon
Metcon (Time)
For Time of:
15 muscle-ups (L4), BMU’s (L3), 15 C2BPU’s + 15 Ring Dips (L2), 15 PU’s + 15 Ring Dips (L1), 15 Ring Rows + 15 Box Dips (
